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Ask the RD: How Can I Have More Energy and Still Eat Low-Carb?

Published July 25, 2019
5 minute read
Three avocado halves with baked eggs inside, seasoned with salt, pepper, and chives, placed on a wooden surface. One low-carb avocado half is on a white plate with a fork beside it. A small white bowl filled with diced tomatoes is next to the plate. MyFitnessPal Blog
Published July 25, 2019
5 minute read
In This Article

It’s important toĀ pay attention to hunger signalsĀ regardless of the type of diet you follow. If you’re following aĀ low-carb dietĀ and find you areĀ constantly hungryĀ or suffer fromĀ low energy levels, there could be several explanations. Here, a look at four common culprits and how to solve them.

1

YOU’RE STILL IN THE TRANSITION PHASE

If you’re new to low-carb, you may need to give it more time. Shifting gears dramatically in your eating patterns is a big adjustment to your whole system, and it can take a toll on your energy levels. Your body is working overtime to adjust from its ā€œnormal stateā€ ofĀ metabolizingĀ a higherĀ carbĀ content. It will take time and lots of energy to adjust into a mode that’s used to metabolizing a higherĀ proteinĀ andĀ fatĀ ratio (macronutrientsĀ that also require more energy to digest). Gauge your energy levels for a month to see if your body gradually adapts.

2

YOU MAY NOT BE EATING ENOUGH CALORIES

Depending on your previous eating routine, you may haveĀ cut too many calories from your dietĀ when trying to consume fewer carbs. You need to make sure you areĀ fuelingĀ your body with enough calories and energy to supply your body’s overall essential needs. Most people needĀ at least 1,200 caloriesĀ just to fuel their everyday activities and metabolism. People who are active and exercise regularly usually need more.

3

YOU MAY NOT BE EATING ENOUGH FAT

Heart-healthy fats like nuts, seeds, nut butter,Ā fatty fish, olive oil, avocados andĀ whole eggsĀ are a major source of energy for the body and help you absorb essential fat-soluble vitamins and minerals. They’re key for satiety, too, so you if you’re not getting enoughĀ healthy fatsĀ you may be hungrier and more likely to have low energy levels. TryĀ tracking your intakeĀ with an app likeĀ MyFitnessPalĀ and incorporate a healthy fat with each meal to feel fuller longer.

4

YOU MAY BE DEFICIENT IN CERTAIN NUTRIENTS

Cutting carbs altogetherĀ could actually harm your weight-loss goals. Instead, focus on complex carbs likeĀ whole grainsĀ (rather than simple carbs) since they take more time to digest, keeping you full longer. Plus, complex carbs also contain fiber and important micronutrients. Keep an eye out to include these three nutrients in your diet, too:

Vitamin DĀ From a cellular perspective, vitamin D boosts mitochondria — the ā€œbatteriesā€ inside our cells that fuel their energy. It also promotes calcium absorption and helps build cells, boost immunity andĀ reduce inflammation. Yet very few foods naturally contain vitamin D; many breakfast cereals, milk and orange juice are fortified with vitamin D — all foods that are either limited or not included in low-carb diets. Good low-carb sources include swordfish, salmon, canned tuna,Ā eggsĀ and sardines. Try including these in your diet more and alsoĀ going for regular walks outdoors; sunshine helps the body absorb vitamin D.

MagnesiumĀ Found in high-carb foods such asĀ beans, whole grains, breakfast cereals, potatoes, rice and legumes,Ā magnesiumĀ is required for energy production and regulates protein synthesis and glucose control — all systems that lead to lower energy levels if they’re not functioning properly. Lower-carb foods rich in magnesium include spinach (and other dark leafy greens), almonds, cashews, peanuts, avocado and fatty fish. Adults need between 300–400mg daily, which is why aĀ supplement may be usefulĀ if you don’t eat enough of the foods mentioned above.

CholineĀ Best known for its role in brain development, choline also helps build cell membranes, regulate liver function and lower homocysteine levels (high levels in the blood can lead to heart disease and possibly even Alzheimer’s). Pasta, wheat and rice are good sources, but all are high in carbs. Eggs are a great low-carb source, but choline is only found in yolks, so be sure to eat theĀ whole egg. Other good low-carb sources include fish, beef and chicken.

5

YOU’RE NOT DRINKING ENOUGH WATER

HydrationĀ is key for keeping up energy levels andĀ helping fuel weight loss. Make sure youĀ keep a water bottle on-handĀ and sip regularly. For an extra energy boost, try addingĀ chia seedsĀ to your water; the powerful seeds contain 10 grams ofĀ fiber, 5 grams of protein and 5 grams ofĀ omega-3 fatty acidsĀ per ounce. They’re also a great source of magnesium.

Stick to your low-carb goals by tracking total net carbs in each food, meal and day in the MyFitnessPal app.

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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